Elastic Athlete Evolution: Advanced

Athletic Ascent

Coach
Ali Mourtada

The Elastic Athlete Advanced program is an 8 week progressive system that develops the elasticity of the entire fascia matrix system from the ground up. This program is made for athletes who will commit to a full 8 weeks of training in order to achieve the changes in power they are pursuing. Unlike other programs, this is not a traditional body builder split and this system is not designed to build muscle mass, it is designed to tap into the innate elasticity of the body.

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Effortless Power
Improved elasticity allows athletes to generate power more efficiently. Enhanced flexibility in muscles and tendons facilitates the effective storage and release of elastic energy during explosive movements. This means athletes can achieve greater power output with less effort, translating to more explosive jumps, faster sprints, stronger throws and more explosive kicks.
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Expanded Movement Options
Greater movement versatility allows for more efficient execution of a variety of physical skills, enhancing overall performance in sports and physical activities. Essentially, the more options your body has, the better it will be at the requirements of your sport.
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Improved Athleticism
Proprioception is understanding where your body is in space in relation to the external environment. At the foundation, this is what makes a GREAT ATHLETE. Someone who knows where they are in space and can react accordingly. This will be challenged day in and day out!
Features
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Programming 6 days per week
Programs include a strength focus day, a speed focus day, a movement focus day and two days focused on strengthening and stimulating the feet
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. All you had to do is execute!
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Delivered through TrainHeroic
Everything you need in a clean, simple and easy to use app. Just log in and get to work.
Equipment
Required
Barbell // Dumbbells // Medicine Balls // PVC Pipe // Kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Strength Day #1

A1

Elastic Athlete Intro/Expectations

A2

Fascia Rolling Tutorial

B1

ISO Floating Heel Split Squat

2 x 30

B2

ISO Floating Heel Single Leg Bridge

2 x 30

C1

Slant Board KB Goblet Squat

10, 10, 8, 8

C2

Oscillating Low Squat Hops

20, 20, 15, 15

C3

ISO Hang

4 x 20

D1

Spiral Skater Squat

3 x 8

D2

Incline Lateral Hop

3 x 20

E1

1/2 Kneeling Landmine Overhead Press

3 x 10

E2

Incline Single Arm Pushup

3 x 8

F1

ISO Straight Arm Dip

2 x 20

F2

KB Neutral Grip ISO Push-up

2 x 20

Monday
Fascia Specific Day

A1

PVC Pipe Exploration

1 x 3:00

A2

Floating Heel Towel Curl

1 x 3:00

A3

3 Way Shoulder Circles

1 x 15

A4

3 Way Hip Circles

1 x 30

A5

Single Leg Hinge

1 x 2:00

A6

Toe Up Hops

1 x 1:00

Tuesday
Speed Day

A1

Hip Opener+Bear Crawl

2 x 5 @ 10

A2

Reverse Hip Opener+Reverse Bear Crawl

2 x 5 @ 10

A3

Crab Walk

2 x 10

B1

Flying Sprint

3 x 20 @ 10

B2

Flexed Leg Bound

3 x 15

B3

8 Point Matrix Hops

3 x 20

C1

KB Rhythm Clean

4 x 8

C2

Gallop

4 x 5

C3

Rep without Rep Pull-Up (option of regression)

4 x 5

D1

ISO GHR

3 x 30

D2

ISO Unilateral Superman

3 x 30

Wednesday
Fascia Specific Day

A1

PVC Pipe Exploration

1 x 3:00

A2

Floating Heel Towel Curl

1 x 3:00

A3

3 Way Shoulder Circles

1 x 15

A4

3 Way Hip Circles

1 x 30

A5

Single Leg Hinge

1 x 2:00

A6

Toe Up Hops

1 x 1:00

Thursday
Locomotion Day

A

Spine Exploration

1 x 2:00

B1

Lizard Crawl

4 x 5

B2

Bear Crawl

4 x 10

B3

Crouch Walk

4 x 10

B4

1/2 Kneeling Plate Halo

4 x 10

C

Speed Skips

2 x 50

D1

ISO Handstand (option of regression)

2 x 30

D2

ISO Straight Leg Lift

2 x 30

Coach
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coach-avatar Ali Mourtada

10 Year Certified Personal Trainer//NFL/CFL Kicker// Grey Cup Champion// From day one, my training has been to defy traditional ideas of what someone is capable of. This constant search and application of training styles has led me to building my athletic ability even as I age// At 34 I am able to kick 60 yard field goals and dunk a basketball while only being 5'8"

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